Nitrate W9

Question 1

What is nitrate?

Answer 1

Dietary nitrate (NO3-)

Question 2

What does the ingestion of NO3- lead to?

Answer 2

Enhanced nitric oxide (NO) bioavailability

Question 3

What are high-nitrate containing foods?

Answer 3

Leafy greens
Root vegetables

Question 4

How much of nitrate dietary intake does vegetables provide?

Answer 4

80%

Question 5

What is the average dietary intake of nitrate?

Answer 5

1-2mmol/d
60-120mg/d

Question 6

What does NO play an important role in?

Answer 6

The modulation of skeletal muscle function

Question 7

How does ingestion of dietary NO3- enhance NO bioavailability?

Answer 7

Via the NO3-nitrite-NO pathway

Question 8

How is the reaction of the NO3–nitrate-NO pathway catalysed?

Answer 8

Bacteria in the mouth
Digestive system

Question 9

What are the effects of increased NO bioavailability?

Answer 9

Increased blood flow to muscle

Increased function of type II fibres

Increased efficiency of mitochondrial respiration

Increased muscle contractile function

increased immune health

Question 10

How does nitrate effect exercise economy?

Answer 10

Lower O2 cost of exercise

Reduced ATP cost of muscle force production

More efficient mitochondrial oxidative phosphorylation

Question 11

What is exercise economy?

Answer 11

O2 cost of exercise

Question 12

When may chronic supplementation be useful?

Answer 12

For highly trained athletes, where performance gains seem harder to achieve

Question 13

What is an acute dose of nitrate?

Answer 13

(5-9mmol)
310-560mg nitrate

Question 14

When do you use an acute dose of nitrate?

Answer 14

2-3hr pre-exercise

Question 15

When do you use a chronic supplementation of nitrate?

Answer 15

3-15 days pre event

Question 16

What is a chronic supplementation of nitrate?

Answer 16

310-560mg nitrate per day

310-560mg nitrate pre-event

Question 17

When consuming beetroot juice, what may interfere with its benefit?

Answer 17

Mouthwash
Chewing gum

Question 18

What are the variables of a Beet IT sport shot (70ml)

Answer 18

Concentrated beetroot juice (98%)

400mg natural nitrate

7x more concentrated than beetroot juice

Convenient, reliable form

Batch tested

Question 19

What are the variables of other beetroot products?

Answer 19

Lower nitrate

Unspecified nitrate content

Organic vegetable products lower in nitrate

Check other ingredients and batch-testing status

Question 20

What food are equal to 400mg nitrate?

Answer 20

Beetroot
Bok choy
Rocket lettuce
Parsley
Silver beet spinach
Baby spinach
Celery
Fresh beetroot juice

Question 21

How can nitrate enhance exercise capacity in performance?

Answer 21

By reducing the cost of exercise

Question 22

When should you use nitrate?

Answer 22

Prolonged submaximal exercise lasting 4-30min

Aerobic fitness

High-intensity intermittent events with short duration and sprint efforts in individual and team sports

During exposure to hypoxic conditions

Question 23

What is the individual variability of nitrate?

Answer 23

Lack of evidence on females

Training status influences benefits, with highly-trained endurance athletes not benefiting significantly

Question 23

What are the concerns and safety of beetroot juice?

Answer 23

In concentrated form, can cause mild gut discomfort

Can cause a temporary pink colour to urine and stools

Nitrite or nitrite salt are toxic and may be mistaken

Chronic use has not been studied so long-term effects are unknown

Contamination

Question 24

What are the mechanisms of nitrate?

Answer 24

Increasing skeletal muscle 02 delivery

Reduced o2 cost of mitochondrial ATP resynthesis

Reduced ATP cost of cross-bridge formation